Stretching Stretching should be done after your cool-down. Hold each stretch for 20 - 30 seconds.   1) Calf Stretch   2) Quadriceps Stretch   3) Standing Hamstring Stretch or Seated Hamstring Stretch   4) Groin (Butterfly) Stretch   5) Hip Stretch   6) Oblique (side) Stretch   7) Abdominal Stretch   8) Lower Back Stretch   9) Shoulder Stretch 10) Chest Stretch 11) Side Neck Stretch 12) Posterior Neck Stretch Printable list of stretches Stretching Guidelines Stretching improves flexibility and mobility. Always Stretch a Warm Muscle, Never a Cold One Do this by beginning your workout with a five-minute warm up on cardiovascular equipment in order to increase pulse rate and body temperature. Stretch Smoothly - Never Bounce Bouncing a stretch invites muscles to respond by tightening up to protect themselves. Begin slowly and smoothly. Work towards a position that starts to feel tight but never becomes painful. Pain in a Stretch is Self-defeating If you feel pain during a stretch, you are working against the body's loosening-up mechanism. Always ease into a stretch and hold it only as long as it feels comfortable. To do otherwise is to invite injury. Remain Relaxed and Keep Breathing As you stretch, it is important to keep your body relaxed. This can be accomplished by keeping your breathing even and consistent.